Red meat and poultry dominate this ranking because their iron binds easily to the proteins that carry oxygen through your blood. Animal tissues contain haem iron, the form your body absorbs with the fewest obstacles. Plant foods hold non-haem iron, which your gut takes up less readily and only when other compounds in the meal do not block it.
Iron concentrates in organ meats, then muscle meats, then leafy greens and legumes. A single ranking cannot show you absorption rates. Two foods with the same iron count per 100 g deliver different amounts to your bloodstream depending on what else you eat alongside them.
FDA daily value: 18 mg
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Showing 1701–1750 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1701 | Bread, french or vienna (includes sourdough) | Baked Products | 3.91 mg | 22% | USDA_SR |
| 1702 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 3.91 mg | 22% | USDA_SR |
| 1703 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 3.91 mg | 22% | CNF |
| 1704 | Bread, French or Vienna (also sourdough) | Baked Products | 3.91 mg | 22% | CNF |
| 1705 | Peanuts, Spanish, raw | Legumes and Legume Products | 3.91 mg | 22% | CNF |
| 1706 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 3.90 mg | 22% | USDA_SR |
| 1707 | Bread, roll, Mexican, bollilo | Baked Products | 3.90 mg | 22% | USDA_SR |
| 1708 | Seasoning mix, dry, chili, original | Spices and Herbs | 3.90 mg | 22% | USDA_SR |
| 1709 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 3.90 mg | 22% | USDA_SR |
| 1710 | Spices, onion powder | Spices and Herbs | 3.90 mg | 22% | USDA_SR |
| 1711 | Fish, whitefish, broad, head, eyes, cheeks and soft bones (Alaska Native) | American Indian/Alaska Native Foods | 3.90 mg | 22% | USDA_SR |
| 1712 | Seasoning mix, chili, dry mix | Spices and Herbs | 3.90 mg | 22% | CNF |
| 1713 | Beef, loin, tenderloin, steak, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 3.90 mg | 22% | CNF |
| 1714 | Soybean kernels, roasted, salted | Legumes and Legume Products | 3.90 mg | 22% | CNF |
| 1715 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 3.90 mg | 22% | CNF |
| 1716 | Spices, onion powder | Spices and Herbs | 3.90 mg | 22% | CNF |
| 1717 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 3.90 mg | 22% | USDA_FF |
| 1718 | Muffin, wheat bran, with raisins, homemade | Baked Products | 3.88 mg | 22% | CNF |
| 1719 | Beef, hip, outside (bottom) round roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 3.88 mg | 22% | CNF |
| 1720 | Bread, wheat germ, toasted | Baked Products | 3.88 mg | 22% | CNF |
| 1721 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 3.87 mg | 22% | USDA_FF |
| 1722 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 3.87 mg | 22% | USDA_SR |
| 1723 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 3.87 mg | 22% | USDA_SR |
| 1724 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 3.87 mg | 22% | USDA_SR |
| 1725 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 3.87 mg | 22% | CNF |
| 1726 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 3.87 mg | 22% | CNF |
| 1727 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 3.87 mg | 22% | CNF |
| 1728 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 3.86 mg | 21% | USDA_FF |
| 1729 | Ostrich, oyster, raw | Poultry Products | 3.86 mg | 21% | USDA_SR |
| 1730 | Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered | Beef Products | 3.86 mg | 21% | USDA_SR |
| 1731 | Nuts, almonds, oil roasted, with salt added, smoke flavor | Nut and Seed Products | 3.86 mg | 21% | USDA_SR |
| 1732 | Nuts, almonds, oil roasted, smoke flavour, salt added | Nuts and Seeds | 3.86 mg | 21% | CNF |
| 1733 | Ostrich, oyster, raw | Poultry Products | 3.86 mg | 21% | CNF |
| 1734 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 3.86 mg | 21% | CNF |
| 1735 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 3.85 mg | 21% | USDA_SR |
| 1736 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 3.85 mg | 21% | USDA_SR |
| 1737 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 3.85 mg | 21% | CNF |
| 1738 | Flour, buckwheat | Cereal Grains and Pasta | 3.84 mg | 21% | USDA_FF |
| 1739 | Beef, New Zealand, imported, variety meats and by-products, kidney, raw | Beef Products | 3.83 mg | 21% | USDA_SR |
| 1740 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 3.83 mg | 21% | USDA_SR |
| 1741 | Beef, hip, outside (bottom) round roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 3.83 mg | 21% | CNF |
| 1742 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 3.83 mg | 21% | CNF |
| 1743 | Game meat, horse, raw | Lamb, Veal, and Game Products | 3.82 mg | 21% | USDA_SR |
| 1744 | Game meat, horse, raw | Lamb, Veal and Game | 3.82 mg | 21% | CNF |
| 1745 | Cereal, ready to eat, Granola: with almonds, Rogers | Breakfast cereals | 3.82 mg | 21% | CNF |
| 1746 | Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry | Baked Products | 3.81 mg | 21% | USDA_SR |
| 1747 | Bread, stuffing, dry mix | Baked Products | 3.81 mg | 21% | USDA_SR |
| 1748 | George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry | Baked Products | 3.81 mg | 21% | USDA_SR |
| 1749 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 3.81 mg | 21% | USDA_SR |
| 1750 | Bread stuffing, dry mix, unprepared | Baked Products | 3.81 mg | 21% | CNF |
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